Category Archives: WOD

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Row then… 2 Rounds: 10 Kang Squats 10 Ring Rows 10 Alt. Leg V-Ups Weightlifting Deadlift (6 x 4 (E:90)) Every 90 Seconds for 9 Minutes (6 Sets) Metcon Metcon (AMRAP – Rounds and Reps) With A Partner, Complete AMRAP 12: 150 Ft. SledContinue reading “N.C. Kids – Thu, Dec 15”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 1:00 Jog or Row 5 Inchworms 10 Hanging Scap Retractions 5 Kip to Swing Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 10: 7 Chest-to-Bar 10 Shuttle Runs (25′)Rx+: AMRAP 10: 5 Bar Muscle-Ups 10 Shuttle Runs (25′) Weightlifting Deadlift (6 x 3Continue reading “CrossFit – Wed, Dec 14”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 15/12 Calorie Bike (moderate) 10 Box Step Up :20-:30 Handstand Hold 2-3 Wall Walks 6 Pushup to Downward Dog Metcon Metcon (4 Rounds for reps) Complete 4 Sets Of: AMRAP 2 Minutes: 14 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20) Max HandstandContinue reading “CrossFit – Tue, Dec 13”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3:00 Cardio (you choose) then… 3 Sets: 5 Pushups 10 Plate Hops 10 Banded Good Mornings 5 PVC Passthroughs Metcon Metcon (AMRAP – Rounds and Reps) Every 4:00 for 3 Sets: (12 Minutes Total) 20 Box Jump Overs 15/10 Calorie Ski 20 Dumbbell Snatches WeightliftingContinue reading “N.C. Kids – Tue, Dec 13”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1-2 Sets: 1:00 Row (moderate) 10 Pushups 10 Alt. Leg V-Up 10 Duckwalk Steps 10 Cossack Squats/Side Weightlifting Snatch Pull + Snatch High Pull + Snatch (5 Sets (Building)) 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch 1Continue reading “CrossFit – Mon, Dec 12”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 2-3 Sets: 1:00 Cardio (your choice) 10 Scorpions 10 Split Squats (5/leg) 10 Russian Baby Makers Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete AMRAP 24: 24 Pushups 18 DB Box Step-Overs (24/20) (50/35) 12 Ring Dips 6 Sandbag-to-Shoulder (150/100) *Every 2:00, includingContinue reading “CrossFit – Sat, Dec 10”

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 3-5 Minute Bike (start easy and build speed) Then… 3 sets: 5 inchworms 10 air squats Metcon Metcon (Time) With a Partner, Complete for Time: 42-30-18 Calorie Assault Bike Thrusters (95/65) *Partition Reps as Desired **Ladies Calories: 36-24-12Rx+: Thrusters (135/95) Weightlifting Clean and Jerk 3 PowerContinue reading “CrossFit – Fri, Dec 9”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 3 Sets: 1:00 Cardio 10 Ring Rows 10 PVC Passthroughs Weightlifting Push Press (8 x 4 (Building)) Metcon Metcon (AMRAP – Rounds and Reps) Complete AMRAP 9: 10/7 Calorie Ski 7 Thrusters

Crossfit North Cloud – CrossFit Warmup Warmup (No Measure) 1 Set: 2:00 Bike(easy to moderate) 5 inchworms 10 DB Thrusters 10 spiderman lunge stretch (each leg) 10 hanging scap retractions 10 Kipping Swings Metcon Metcon (Time) Complete For Time: 1,000 MeterRow 60 Wall Ball (20/14) (10’/9′) 40 Lateral Burpee Over Rower 20 Muscle-Ups OR 30Continue reading “CrossFit – Wed, Dec 7”

Crossfit North Cloud – N.C. Kids Warmup Warmup (No Measure) 2:00 Cardio 12 Banded Monster Walks (each direction) then… 2 Rounds: 12 Cossack Squats 8 Lunge Elbow to the Floor (Total) 4 Push Ups to Downward Dog Pose Weightlifting Power Snatch (5 x 6 (building)) Metcon Metcon (7 Rounds for reps) Every 2:00 for 7Continue reading “N.C. Kids – Tue, Dec 6”